Eat The Rainbow: Tools To Help You Eat The Full Rainbow Of Healthy, Plant-Based Foods

E A T T H E

R A I N B O W

EAT THE RAINBOW OF PLANT FOODS

WHY?

TO REDUCE RISK OF CHRONIC DISEASE TO HELP WITH BETTER MOOD TO OPTIMIZE HEALTH AND FUNCTION

WHAT?

FRUITS

HERBS AND SPICES

JUICES (100% JUICE)

LEGUMES

NUTS AND SEEDS

SALADS

SMOOTHIES

TEAS

VEGETABLES

WHOLE GRAINS

HOW?

INCLUDE IN EVERY MEAL

VARY YOUR CHOICES

AIM FOR A MINIMUM OF 5 SERVINGS DAILY TRY A NEW FOOD EVERY WEEK

BUY COLORFUL PRODUCE AT THE MARKET

WHERE?

HAVE FROZEN AND FRESH FOODS AT HOME

ASK FOR SUBSTITUTIONS WHEN EATING OUT

BRING WHOLESOME SNACKS WITH YOU WHEN TRAVELING

EAT THE RAINBOW FOOD TRACKER

Name:

AIM FOR 7 COLORS EVERY DAY OF THE WEEK AND GET TO THE RAINBOW!

RED ORANGE YELLOW GREEN PURPLE BROWN WHITE

You can use this weekly tracker in at least two ways:

Put an X in the circle when you have had one serving of the food.

If you want to eat multiple servings of a color, put the total number of foods eaten in the circle.

Specifics on how and what to count as your servings:

All plant-based foods count. This category includes beverages (herbal teas, unsweetened juices, smoothies, coconut water), condiments (mustard, soy sauce, vinegar, hot sauce), fruits, herbs and spices, legumes, vegetables, nuts and nut butters, seeds and seed butters, and whole grains. Frozen, fresh, and canned varieties are all options, with an emphasis on fresh when available.

The color of a food corresponds to its inner and outer color. Some foods will have multiple colors, such as the red skin and white flesh of an apple. So, for an apple, you will count both the red skin and the white inner flesh on the Tracker. If you have a cucumber slice, it will simply count as green since both the skin and the flesh are green, as would an apricot as both the skin and the flesh are orange. Quality matters. The goal of this tracker is to emphasize the quality of plant-based foods rather than than to focus on serving sizes. Look at your plate of food and observe the colors rather than analyzing the quantity. Get variety. Remember that many grains and legumes come in a variety of colors such as black or brown rice, green or red lentils, and red, black, or white beans.

EAT THE RAINBOW FOOD TRACKER

Name:

AIM FOR 7 COLORS EVERY DAY OF THE WEEK AND GET TO THE RAINBOW!

You can use this weekly tracker in at least two ways:

Put an X in the circle when you have had one serving of the food.

If you want to eat multiple servings of a color, put the total number of foods eaten in the circle.

EAT THE RAINBOW SHOPPING LIST

RED ORANGE YELLOW GREEN PURPLE BLACK BROWN TAN WHITE

Adzuki beans

Apples

Beets

Blood oranges

Cherries

Cranberries

Currants

Goji berries

Guava

Kidney beans

Lingonberries

Peppers

Pink grapefruit

Pomegranate

Radicchio

Radishes

Raspberries

Red beans

Red cabbage

Red carrots

Red chard

Red grapes

Red lentils

Red onions

Red pears

Red plums

Red potatoes

Red quinoa

Rhubarb

Rooibos tea

Strawberries

Tomato

Tomato paste

Tomato sauce

Watermelon

Apricots

Cantaloupe

Carrots

Kumquat

Mandarins

Mangoes

Nectarines

Orange bell

peppers

Orange lentils

Oranges

Papaya

Passionfruit

Peaches

Persimmons

Pumpkin

Sweet potato

Tangerines

Turmeric root

Turmeric spice

Yams

Apples

Asian pears

Bananas

Chamomile tea

Chickpeas

Corn (hominy, kernels, on cob, popcorn)

Endive

Ginger root

Ginger spice

Ginger tea

Golden beets

Golden flaxseed

Golden raisins

Lemons

Millet

Mustard (Dijon, spice, yellow)

Pineapples

Plantains

Quinoa

Squash

Starfruit

Yellow bell peppers

Yellow carrots

Yellow cauliflower

Yellow lentils

Yellow onions

Yukon potatoes

Artichokes

Arugula

Asparagus

Avocado

Bamboo shoots

Beet greens

Bell peppers

Bok choy

Broccoflower

Broccoli

Brussels sprouts

Celery

Chard

Cilantro

Collards

Cucumbers

Fennel bulbs

Green apples

Green beans

Green cabbage

Green grapes

Green lentils

Green olives

Green onions

Green pears

Green peas

Green tea

Herbs

Kale

Kiwis

Leeks

Lettuces

Limes

Mung beans

Mustard greens

Okra

Olives

Parsley

Peppers

Pickles

Snow peas

Soybeans

Spinach

Sprouts

Thyme

Turnip greens

Watercress

Zucchini

Acai berries

Aronia berries

Asparagus*

Beans*

Black beans

Black lentils

Black pepper

Black quinoa

Black rice

Black tea

Blackberries

Blueberries

Boysenberries

Cabbage*

Carrots*

Cauliflower*

Eggplant

Figs

Grapes*

Huckleberries

Kale*

Marionberries

Olives

Onions*

Oolong tea

Peppers

Plums

Potatoes*

Prunes

Raisins

Rice*

Sweet potato*

*Purple variety

Almonds

Barley

Brazil nuts

Brown lentils

Brown rice

Buckwheat

Cacao nibs

Cacao powder

Carob

Cashews

Chai tea

Cocoa powder

Coffee

Dates

Flaxseeds

Hemp seeds

Millet

Mushroom teas

Mushrooms

Nuts

Nut butters

Oats

Peanuts

Pecans

Pili nuts

Pumpkin seeds

Quinoa

Rye

Seed butters

Seeds

Sesame seeds

Soy sauce

Spelt

Sunflower seeds

Tamari sauce

Taro root

Teff

Tempeh

Triticale

Walnuts

Wheat

Apples

Applesauce

Cauliflower

Coconut

Coconut water

Daikon radish

Garlic

Hearts of palm

Horseradish

Jicama

Kohlrabi

Mushrooms

Parsnips

Pear (flesh)

Pumpkin seeds (outer)

Rutabaga

Sauerkraut

Sesame seeds

Shallots

Tofu

Turnips

White potatoes

White carrots

White onions

White pepper

White rice

White tea